Supplements 101: What High School Athletes (and Parents) Need to Know

When athlete start to take the next step and elevate their game on the field or court, it’s only natural to start hearing about supplements. Protein shakes in the locker room. Creatine on the shelf at the store. Pre-workout before practice. It’s a lot. And if you’re a parent, it can feel like a whole new world, with a lot of noise and opinions.

So let’s break it down simply. If you're a high school athlete (or a parent of one), here’s what you actually need to know.

First Things First: Supplements Aren’t Magic

Supplements are just that — supplements. They’re not replacements for good nutrition, sleep, consistent training, or hydration. If those things aren’t dialed in, no powder, pill, or scoop is going to change the game.

Think of supplements as tools. Helpful? Yes. Necessary? Not always. Dangerous? Not if you're smart about it.

The Essentials (That Are Safe and Backed by Science)

If we were building a simple “starter stack” for athletes, here’s what would make the list:

1. Protein Powder

Why: Helps athletes meet daily protein needs for recovery, growth, and performance.What to look for: Whey protein isolate or concentrate and minimal ingredients. Great after training or when whole food isn’t available.

2. Creatine Monohydrate

Why: Increases strength, power, and muscle endurance. Backed by over 500 studies and is actually one of the most researched supplements since the 2000s.

What to look for: Creatine monohydrate, 3–5g per day. No loading phase is needed contrary to what many seem to say. It is important to take this daily, even on none training days.

3. Electrolytes / Hydration Support

Why: Athletes sweat a lot — and need to replace more than just water. What to look for: Sodium, potassium, magnesium. A great one to snag is LMNT. Taking these daily or consistently is great, especially on training days where athletes are not only practicing but training in the weight room as well!

4. Fish Oil (Optional)

Why: Supports joint health, recovery, and brain function.What to look for: High EPA/DHA content, minimal filler oils, tested for purity. How to use: With a meal, daily or a few times per week.

What to Avoid

• Test boosters / hormone products – unnecessary and risky for teens.

• Fat burners or “shred” pills – often full of caffeine, diuretics, or worse.

• Sketchy online brands – if it’s not third-party tested, don’t trust it.

• Mass gainers with 1,000+ calories – better to eat real food and add protein where needed.

Keep It Simple, Keep It Clean

High school is the time to build habits, not hack the system. Focus on food, sleep, consistency, and smart training. Supplements can help — but only when they’re the right ones, taken for the right reasons.

Got questions? We're here to help. Whether you're a parent trying to support your athlete or a young competitor trying to level up, reach out anytime — no sales pitch, just honest answers.